Workouts
3x
Bear crawl length of gym
Lunge length of gym
10 ball thrusters
100m run
20 min AMRAP
*Every 5 mins, 400m run (start with the run)
5 burpees
10 pistols (5/5)
15 ball slams
30 sec plank
Then,
50 sit-ups
Roll quads, stretch.
3x
1/1 arm bar
5/5 kneeling windmills
5/5 BU press
5/5 halos
5x
5 pullups
1/1 TGU
Rest at least 1 min and HR is dark gray
Double Kettlebells
5x
5 clean + press
5 DFSQ
5 renegade rows per side (push-up on KB to row)
Rest as little as possible, but as much as needed to maintain control and form.
5x
10 heavy KB swings
Rest as little as possible but as much as needed to maintain maximum power.
Roll, stretch and box breathing
Roll quads and calves
3x
5 pushup to downdog
10 frog thrusters
30 singles
100m run
800m run
-
4x
10 TTB
20 squat jumps
30 DU
-
800m run
*800m runs are done as bookends.
Roll and stretch
3x
10 air squats
bear crawl length and back
10 good mornings
Run 100m
2x
400m Run
1 wall walk
30 DU
400m Run
10 burpees
30 sec hollow hold
Roll and stretch
3x
10/10 monster walks
10 bent over rows with band
3 inchworm + push-up
20 mountain climbers
5x for time, 25 min cutoff
10 pullups
20 push-ups
30 sit-ups
40 air squats
1 min rest between each set
Then,
5x
50m sprint/ walk back
roll pecs, lats and quads, then stretch
3x
1/1 Arm bar + TGU + windmill at the top
5 GSQ
5 push-up to downdog
5x
5 suitcase DL
5 ring dips
Rest 1 min and HR is in dark gray
One Arm Complex ladder
1-2-3-4-5-4-3-2-1*
Swing
Clean
Squat
Press
*Do 1 swing, 1 clean, 1 squat and 1 press, then repeat on the other side. Then do 2 swings, 2 cleans, 2 squats and 2 presses, then repeat other side. Go up to 5 of each, then back down to 1.
Emom x 5
5/5 snatches
Roll, stretch and breathe
Roll and glutes and hamstrings
3x
100m run
Bear crawl length and back
20 walking lunges
5x
400m run
20 frog thrusters
20 sit-ups
roll, stretching on wall
3x
1/1 Arm bar
5 pullovers
5 Prying GSQ
5x
10 pushups (amplify in rings, if needed)
5 Bent over rows-L
5 clean + reverse lunge-L
1 TGU- L (start from top)
5 Bent over rows- R
5 clean + revers lunge- R
1 TGU- R (start from top)
Rest as needed at the end of each set.
4x
25 KBS
Rest 1 min
Roll, stretch and alligator breathing.
PVC mobility
3x
OH squats with PVC
5 push-up to downdog
Lunges, length of gym
Bear crawl, length of gym
3x
8 pullups
8 HSPU
Rest to dark gray
Emom x 15 mins*
30 DU
15 wall balls
5 burpees
*30 DU the first min, 15 wall balls the second, 5 burpees the third. Then back to 30 DU the fourth min, etc.
Then,
800m run
Roll and stretch
5 mins rolling
3x
200m Run
10 Air Squats
10 Pushups
30 sec Plank
30 singles
For Time
100 DU
80 Situps
60 KB Swings
40 Wall Balls
20 Pullups
10 Clapping Pushups (or plyo pushups, or shoulder tap pushups)
Then,
7x
50m sprint/ walk back
Roll and stretch.
